08/12/2026
The hex press is not a movement you see every day.
Hold two dumbbells together vertically, lie on your back, and press them up while squeezing them together throughout the entire movement. The squeeze is the point — it activates the chest differently than a standard press and removes the shoulder stress that comes with a wide grip.
Pair that with 500 meters of rowing and 20 box step-ups per round and you have four rounds that tax the lungs, the chest, and the legs in sequence.
Nothing complicated. Just work.
Let’s train.
TODAY’S WORKOUT
4 Rounds For Time:
500m Row
15 DB Hex Press (50/35)
20 Box Step-Ups (24/20)
Score: Total Time
STIMULUS
This is a pressing and conditioning workout with a leg finisher.
The row builds cardiovascular demand before you lie down. The hex press shifts to horizontal pressing — a pattern we haven’t touched all quarter. The step-ups close each round with a quad and glute demand that compounds across all four rounds.
Target: 18–24 minutes for most athletes.’
SCALING OPTIONS
Row → 400m Run, 1 min bike
Hex Press → Reduce weight; DB floor press
Step-Ups → Reduce height; bodyweight
Hex Press note: Lie on back, hold two DBs together vertically, press up while squeezing them together. If the floor is uncomfortable, use a bench.
COACH’S NOTES
Row: Build into it. Don’t sprint the first 500m.
Hex press: Squeeze throughout — not just at the top. That’s what makes it work.
Step-ups: Full hip extension at the top of every rep. Don’t cut range.
Rounds 3 and 4 are where this workout is decided.
RECOVERY PROTOCOL
Post-workout focus:
Chest
Quads
Lower back
Lats
Apply 27:17 to chest, quads, and lower back.Four rounds of rowing and pressing loads the thoracic spine in combination. Don’t skip it.
